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THE WOLF DEN

050118

5/1/2018

1 Comment

 
Warm Up: Nice and slow, take your time.
-Stretching w/ elastic band, PVC, mat....
-1 Round (Bodyweight)
  • 25 Air Squat
  • 25 Pushups
  • 25 Burpee
  • 25 Jumping Jacks

WOD #1:  This workout is intended to concentrate on your STRENGTH. You will Superset 4 moves,(2)Barbell moves and (2)bodyweight moves. These exercises concentrate on full body movement.
Each set that you do, increase your weight on the Squat and Deadlift, in an effort to hit a 1 rep max. Set a basis weight and build from there.  Nice and slow, concentrate on your form, and remember to breathe.

**Do the squat and handstand push up superset first. Once completed move on to next superset.

5-4-3-2-1:
  • Squat (135-225)
  • Handstand Push Up
 
  • Deadlift (135-305)
  • Pullup

*** Variations for HSPU can be just doing a handstand for 30 seconds or sitting all the way against a wall holding 15-20lb Dumb bells for 30 seconds. 
****Variations for pullups, hanging while tightening your core or a jumping pullup ( feet on the floor while holding onto a bar, using your feet and upper body to lift you to the bar)

​
WOD #2:   Classic Crossfit workout and exercises. Full body movements concentrating on core, legs, shoulders. Do 21 reps of each exercise, then 15, then 9 .  

21-15-9 ( For Time)
  • Dumb bell Snatch (35lb)
  • Wall Ball (20lb)
** Scaled= DB Snatch(20lb)/ Wall Ball (10lb)

Cool Down:  This is intended to be your "Clock Out" for working so hard ;p
Try to go fast and unbroken

-100 mountain climbers
-50 In and Outs

**With Sliders if possible
1 Comment
look here link
5/19/2018 08:46:22 am

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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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